Jeff, i have been trying to get information regarding Strengh Bias training but cannot find a program to follow…i.e. warmup, strength, metcon, gymnastics
My major concern is that i have been following CF regularly for over 6 months and i am not really making any improvements in CF Total. thanks
Enginecap - one reason you will not find a follow along program for CFSB is that it is intended for intermediate to advanced CF athletes. By the time folks get to this stage not only should their mechanics be pretty solid but also they should have a reasonable idea where their weknesses lie. This will guide the selection of drills for warm up, skill work and metcon. That said, it can still be very effective for less advanced athletes but may require a little more oversight.
I’ve just re-read your post - have you got your hands on the Crossfit Journal Article that GD and Bingo published last year? The article details the strength element of the program as well as some broad guidance on the rest of the stuff you mentioned above.
Grab the article (you’ll need to subscribe to the CFJ if you haven’t already) and hit me up here if you need any more info. Also, take a look at JTM’s training blog here (http://crossfitjtm.blogspot.com/). I’ve been programming his metcon workouts as well as some of the warm ups and skill work progressions for the last 4 or 5 months. Keep in mind that the movements, loads and metcons are targeted at his and Yvette’s (Garage Girl) goals, strengths and weaknesses. Still should give you an idea about how the different buts fit together.